1: Chickpeas
With about 6 grams of protein apiece, eggs are an excellent
source of this vital nutrient. But lots of other foods offer as much or more.
For example, chickpeas (also known as garbanzo beans) provide nearly 8 grams of
protein per 1/2 cup. People have enjoyed them since the days of ancient Egypt.
They're best known these days as the base for hummus. Toss a handful on a
salad, or cook them into a hearty soup.
2: Cottage Cheese
This nutritious source of protein, with nearly 12 grams in a
half-cup, plays well with others. That's because it doesn't have a strong
flavor on its own. Make a healthy snack by pairing cottage cheese with most any
kind of fruit. Or use it as a protein-boosting secret ingredient in pancakes.
Go with low-fat cottage cheese to keep it healthy.
3: Almond Butter
This creamy spread isn't as well-known as its peanutty
cousin. But with 7 grams of protein in 2 tablespoons, it should be. With plenty
of heart-healthy fats, it's a great way to fuel up before a workout. You
can even make it at home -- all you need is almonds and a blender. Spice it up
with cinnamon, nutmeg, vanilla extract, or curry powder if that's how you roll.
4: Cheddar Cheese
This zingy cheese is loaded with protein -- about 7 grams
per ounce -- as well as other nutrients like calcium, zinc, phosphorus, and
vitamins A and B12. But keep your portions small or choose a lower-fat version.
The fats found in dairy foods aren’t the heart-healthy type. Cheese can be high
in salt, too.
5: Lentils
A half-cup of these legumes gives you 8 grams of protein,
about as much as you’d get from 1 ounce of lean steak. They come in lots of
colors -- brown, green, black, yellow, red, and orange. They cook up faster
than beans. And you don’t even need to soak them first. Try the brown ones in
veggie burgers, the green ones in salads, and the red ones in a spicy
curry.
6: Pumpkin Seeds
Don’t toss these after you carve the jack-o’-lantern. (An
easier route is to buy the already roasted type at the store.) An ounce of
shelled ones has 8 1/2 grams of protein. They’re also a good source of zinc,
iron, copper, magnesium, potassium, and selenium. Eat a handful with an apple
for a filling snack. Or stir them into oatmeal, granola, or homemade bread
dough.
7: Shrimp
You only need about 4 ounces of these shellfish to get more
than 17 grams of protein. They’re also low in calories and fat and have little
mercury. Shrimp cook quickly, too. But step away from the breaded, deep-fried
variety. Instead, toss grilled shrimp into pasta with marinara sauce for a
fast, protein-rich meal.
8: Quinoa
This whole grain (actually an edible seed) packs about 7 1/2
grams of protein per cup. It’s a good source of fiber, too. Naturally
gluten-free, quinoa is as easy to prepare as rice. Because it tastes rather
bland on its own, add it to salads or grain bowls. You can also eat it as a hot
cereal, or even pop it like popcorn.
9: Jerky
Long known as a backpacking standby, jerky is dried, lean
meat. One ounce can have up to 15 grams of protein. Many brands are high in
salt, sugar, and additives like nitrate. But some new products are changing
jerky’s reputation as junk food. You can find jerky made from turkey, salmon,
and even elk and ostrich. Check the label for sodium, sugar, and chemicals. You
can make your own as well.
10: Hemp Seeds
They won't get you high -- they're from a different type of
cannabis plant than marijuana. But these nutty-tasting seeds (sometimes called
hemp hearts) do pack a powerful jolt of protein. Three tablespoons give you 9
1/2 grams, along with lots of heart-healthy fats. They're tasty blended into
smoothies. Try some hemp milk on your morning cereal.
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Have a great week, everyone, and thank you for your support!
Blessed be… and happy cooking!
Chef Michael R
